Whole30
An introduction to the popular elimination diet.
What is Whole30?
Whole30 is a diet created by Melissa and Dallas Hartwig in 2009. The then-couple had just finished a grueling CrossFit workout when Dallas suggested they “clean up their diet.” Melissa - who, at the time, was snacking on some post-workout Thin Mints - readily agreed and the two decided to start a new eating regime that very same day with a 30-day, paleo-esque elimination diet that banned sugar, dairy, and grains. Melissa, a certified sports nutritionist, and Dallas, a full-time insurance agent and part-time “fitness and nutrition consultant,” noticed that, as the 30 days progressed, they were sleeping better, experienced more stable moods and had increased energy. Thus, Whole30 was born.
The program’s website also claims that Whole30 dieters commonly report a number of positive physical and psychological “side effects” while eating according to the diet’s guidelines.
These include:
consistently high energy levels
better sleep
improved mobility
less pain
improved focus and mental clarity
less bloating
clearer skin
a “sunnier” disposition
healthier body image
reduction or elimination of cravings
The program also claims to help improve a number of diseases:
Allergies
Arthritis
Asthma
Attention deficit disorder (ADD)
Bipolar disorder
Celiac disease
Chronic fatigue
Crohn’s disease
Depression
Diverticulitis
Endometriosis
Fibromyalgia
Gastroesophageal reflux disorder (GERD)
Heartburn
High blood pressure
High cholesterol
Hives
Infertility
Irritable bowel syndrome (IBS)
Joint pain
Leaky gut syndrome
Lupus
Lyme disease
Migraines
Polycystic ovary syndrome (PCOS)
Sinus infections
Skin conditions
Thyroid dysfunction
Type 1 diabetes
Type 2 diabetes
Ulcerative colitis
It’s important to remember that all these claims are based on testimonials from Whole30 participants and have not been proven by any medical experts or been verified by peer-reviewed studies.
How does Whole30 work?
Whole30 is a two-part, restrictive elimination diet that requires people to abstain from consuming added sugar (both real and artificial), dairy, grains and alcohol for 30 days. In addition, during part one of Whole30, which consists of the first 30 days of the diet, all previously listed foods are off-limits and dieters are asked to avoid weighing themselves or taking any sort of body measurements in order to shift the focus of the diet from weight loss to recognizing all the other effects that Whole30 claims to have on the body.
After 30 days, dieters move onto part two, the reintroduction phase. During the reintroduction phase, food groups are systematically added back in, and dieters are asked to pay attention to their energy levels, sleep quality, digestion, allergies, and a number of other factors to see if they can identify any foods that negatively affect their body. Reintroduction lasts for between ten and 30 days, in addition to the initial 30. During reintroduction, dieters maintain a Whole30-compliant diet, with the exception of whatever food group they’ve chosen to reintroduce. After reintroducing a food group for one day, dieters return to eating completely Whole-30 for two days before reintroducing another food group.
What can I eat on Whole30?
Un-processed meat - Chicken, beef, pork, duck, etc. Whole30 guidelines recommend purchasing organic and grass-fed meats, but do not require it.
Un-processed seafood - Fish, lobster, crab, clams, etc. Whole30 guidelines recommend purchasing wild-caught and sustainably fished seafood, but do not require it.
Eggs and egg whites
Vegetables - Any vegetable, including white potatoes, sweet potatoes and squash. Green beans, snow peas, and sugar snap peas are also allowed, even though they’re technically legumes, which are not allowed while doing Whole30.
Fruit - All fruit is allowed, including fruit juice, so long as it does not contain added sugar or sweetener.
Natural fats - Nuts (except for peanuts), coconut oil, olive oil, ghee/clarified butter (butter that has had the milk solids removed), etc.
Spices, herbs and seasonings - All herbs and spices, seasoning mixes that do not contain sugar, coconut aminos, vinegar (with the exception of malt-based vinegar, which contains gluten), salt, etc. are all Whole30-compliant.
Certain non-alcoholic beverages - Seltzer, infused water, unsweetened coconut water, tea and coffee made without dairy, homemade nut milk, kombucha that does not list sugar as an ingredient, and of, course, lots of water.
Okay, that’s cool, but now what CAN’T I eat on Whole30?
Processed meats including, but not limited to: bacon, ham, salami, sausage, etc.
Added real or artificial sugar including, but not limited to: raw sugar, coconut sugar, brown sugar, maple syrup, agave nectar, honey, molasses, date syrup, stevia, Splenda, aspartame, monk fruit extract and xylitol.
Grains including, but not limited to: wheat, corn, rice, quinoa, oats, millet, amaranth, barley and couscous. Additionally, if the words “bran,” “germ,” “starch,” etc., appear on an ingredient list, that food is off-limits.
Most legumes, including, but not limited to: lentils, peanuts (including peanut oil), beans (black, pinto, garbanzo, lima, fava, black-eyed peas, etc), and all forms of soy (edamame, soy sauce, tofu, miso, soy milk, soy lecithin, etc).
Dairy, including, but not limited to: milk, cream, cheese, yogurt, sour cream, ice cream, etc., that comes from a cow, goat, or sheep.
Carrageenan, MSG and sulfites
Any form of alcohol, even when just used for cooking.
Baked goods, junk foods, or treats made using Whole30 compliant ingredients including, but not limited to: pancakes, bread, tortillas, cupcakes, cookies, pizza crust, pasta, cereal, commercially-prepared chips (potato, tortilla, vegetable, plantain, etc.), and French fries. It is believed that recreating or purchasing treats and sweets, even if they contain only Whole30-approved ingredients, will not help lead to the habit changes that Whole30 aims to impart upon dieters.
Will Whole30 help me lose weight?
Whole30 is not marketed as a weight loss diet. Instead, it’s advertised as a way to identify foods that negatively impact your feeling of well-being, which may point to underlying food intolerances or food allergies. However, despite this, the official Whole30 website also proclaims that 95% of participants lose weight while doing Whole30. This is likely due to cutting out food groups that previously heavily contributed to participants’ daily calorie intake. After all, the only scientifically-proven way to lose weight is to consume fewer calories than the amount needed to maintain your weight, creating a caloric deficit. If - prior to Whole30 - a person consumed one cup of cooked pasta each night with dinner (about 200 calories plain) and while on Whole30 they swapped their pasta for one cup of zucchini (about 20 calories) they would have removed 180 calories from their daily diet from only that one change.
Is a Whole30 a legitimate, healthy way of eating?
That depends on whom you ask. While thousands of Whole30 participants have posted rave reviews touting the miraculous side effects they’ve experienced while following Whole30, most medical professionals do not recommend diets that eliminate entire food groups, as Whole30 does. In fact, a study conducted in 2018 found that dieters who were put on either low-fat or low-carb diets did not lose a significant amount of weight, and many actually gained weight. In general, diets don’t work. The vast majority of people who lose weight while dieting end up regaining the weight within five years, and as many as 60% gain back more weight than they lost. Additionally, diets as restrictive as Whole30 can make it difficult to get the recommended daily amount of all essential nutrients.
Abby Langer, RD, also points out that the creators of Whole30, Melissa and Dallas Hartwig, have little-to-no formal education in nutrition science. Dallas is a functional medicine practitioner, a sports nutritionist (CISSN), and a physical therapist. While that may sound impressive, a functional medicine certification requires only 15 days of modular study and functional medicine doesn’t have the best reputation in the medical community because it tends to promote anti-vaccine sentiment and other pseudoscientific claims. Additionally, to become certified as a sport’s nutritionist, the only requirement is achieving at least a 70% on a 200-question nutrition exam. Langer points out that the CISSN certification is a good addition to a degree in nutrition - which Dallas does not have - but is not adequate on its own.
Melissa is also certified as a CISSN and has a Master’s of Science in Health and Nutrition Education from Hawthorne University, an online, unaccredited program.
If you’re trying to determine whether someone’s nutrition advice is reputable, there are certain qualifications and certifications you can look for.
“A nutritional sciences degree, dietetics degree, RD license, Ph.D. in nutritional sciences or nutritional biochem all indicate that someone has a legitimate, science-backed education in nutrition,” said Kelly Igo, a recent college graduate who is currently studying to become a registered dietitian. “Nutrition certificates help but they’re not great on their own.”
How do I start Whole30?
If you decide you want to try Whole30, start by educating yourself about the diet’s rules and guidelines. The book It Starts With Food by Melissa and Dallas Hartwig is widely recommended by past Whole30 dieters and you can join a Whole30 Facebook group if you’re looking for support, tips and Whole30-compliant recipes. Members of the Facebook group Whole30 BEGINNERS shared these additional tips for getting started:
“Meal prep for sure. Even if you don’t want to. Even if you think you’ll have time to cook. Even if that meal prepping is just chopping up some veggies or having random cooked meats on hand.” - Alyssa Beno
“Keep it simple. It’s okay to eat leftovers for breakfast, or breakfast for dinner. Think of it as meal one, meal two and meal three. Don’t limit what you have for any meal.” - Cindy Obrion Linde
“Do your research, know the rules, meal structure, read every ingredient, drink plenty of water and keep it simple in the beginning until you get the hang of it. Plan for reintroduction, to me it’s the most important part.” - Andrea Lule
“Start practicing for at least a week before so you don’t have such a bad first week. Start limiting your sugar and playing with some recipes.” - Amber Hohl
“Be mentally committed and ready to make time to shop for the ingredients you need as well as prep/cook your meals daily/weekly. If you don’t have a plan for your meals each day it is easy to fall off the cart!” - Libby Logston Purnell
“Don’t forget to join the Whole30 website! It’s free and you can download PDFs of food lists, ingredient lists, etc.” - Marilee Ruggles
Keep. It. Simple. You do not need to cook like you’re auditioning for a food network show.” - Mary Angela Gagliardi
“Really take in the experience and listen to your body during the introduction phase. I’ve learned so much about what I personally should eat. It’s been an eye-opener. Definitely follow the reintroduction or you don’t get the full benefits.” - Heather Sexton
“Mindset! Decide at the beginning that you CAN and WILL do it.” - Robyn Gordon
“Just put the correct ingredients in the house and cook - the ‘plan’ pressure can overwhelm - just act like you are going to be a normal person while following an elimination diet for a while.” - Marisa Sheehan
“Don’t do it alone if you live with others.” - Chris Biollo
“Eat! Too many people starve themselves and treat it like a diet and then wonder why they feel bad!” - Di Sauder
Resources to learn more about Whole 30
Books
It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways by Dallas and Melissa Hartwig
The Whole30: The 30-Day Guide to Total Health and Food Freedom by Melissa Hartwig and Dallas Hartwig
Food Freedom Forever: Letting Go of Bad Habits, Guilt and Anxiety Around Food by Melissa Hartwig
The Whole30 Day by Day: Your Daily Guide to Whole30 Success by Melissa Hartwig
Podcasts
Social Media
Official Whole30 Instagram @Whole30
Melissa Urban @Melissau
The Whole Smiths @thewholesmiths
Rachel Eats @Racheleats_